Keep It Simple Or Crank It Up

Simple winter workouts paired with cranked up versions.

Improve your performance this year and work your way to a new PR using the exercise routines below, which feature 3 online-only bonus moves for each category. Keep It Simple and attack common weak areas or Crank It Up with intense full-body workouts that use only a few pieces of simple equipment that can be performed at the gym or at home.

Getting strong isn’t only about hefting weights. It’s also about addressing the little things that, over time, can cause big problems. With this simple plan, you’ll focus on improving the range of motion in your joints with simple body-weight exercises; strengthening imbalances in your muscles with resistance bands; and speeding up the healing process by self-massaging with foam rollers, baseballs, and/or rolling pins. Do all—or a combo—of the below exercises four to five times a week.

Are you happier doing a full-body workout, complete with equipment, a few times a week? The weights and stability tools in this more-intense program boost your fitness— and the fun factor. Do all—or a combo—of the below exercises two to three times a week.

Ankle mobility wall exerciseStand with toes of your left foot four inches from a wall. Position your left knee directly behind your left big toe. Keep your heel flat and move your left knee forward and back 10 times. Repeat with your knee over your middle toe, then outside of your baby toe. Repeat on right side.

Knee hug to hip-flexor stretchHug your left knee to your chest while maintaining a tall posture. Release the leg and immediately step backward with it into a lunge until your right knee is at a 90-degree angle. Squeeze your butt and reach for the ceiling. Hold for five seconds. Repeat five times, then switch sides.

Split squat quadriceps stretchStand a lunge-length away from a couch so the seat is behind you, and place the top of your right foot on its edge. Cross arms in front of chest. Maintaining a straight torso, slowly drop into a lunge until left knee is at 90 degrees. Hold for five seconds. Repeat five times, then switch legs.

Attack Weaknesses

Single-leg hip thrustTargets: Gluteus maximusSit on the ground facing away from your couch and lean back so your shoulders touch the edge of the couch. Spread arms out on couch for stability. Bend both knees. Keep your right heel on the ground and lift your left heel slightly. Drive your hips and left knee upward until your form a nearly straight line from your right knee to your shoulder. Hold for five seconds then lower. Repeat 10 times then switch legs.

Resistance band isometricsTargets: Hip flexors

Sit on the floor and tie or loop a resistance band around the midfoot of both feet, tight enough that you feel light tension when feet are close together. Lie on your back, arms out to your sides, and bring your knees toward your chest with your toes pointed toward the ceiling. Keeping the left knee bent, press your right leg forward until it’s fully extended. Hold for five seconds, then switch and press with your left leg. Do eight reps per leg.

Resistance band walksTargets: Gluteus muscleTie a resistance band snugly around your ankles and stand with feet about hip-width apart. Keeping knees straight and maintaining constant tension on the band, take 10 mini-steps to the left. Reverse direction and take 10 mini-steps to the right. Repeat.

Massage Muscles

IT band roll outLie on your left side supporting yourself with your left arm. Slide a foam roller beneath and perpendicular to your left thigh and slowly draw the outside of your thigh up and down the roller. Try to keep the muscle relaxed and pause on hot spots. Continue for two minutes then switch sides.

Hip rotator roll out Sit with left glute on a baseball or foam roller. Bend your right knee and cross your left leg over the right, hands on floor behind you for support. Gently roll the baseball over the muscle. Relax the muscle and pause on areas of tightness. Roll for two minutes then switch sides.

Quadriceps roll outLie on your belly with legs extended and elbows supporting your upper body. Slide a foam roller beneath and perpendicular to your right quadriceps. Cross your left ankle behind your right. Roll slowly up and down the full length of your thigh, keeping the muscle loose and pausing on any trouble spots. Roll for two minutes then switch legs.

Calf roll outSit on the ground with legs extended. Place foam roller beneath and perpendicular to left calf. Cross your right ankle over your left and, supporting your upper body with your hands, lift your hips slightly off the ground. Roll along the length of the muscle for two minutes then switch legs.

Sandbell

Weighted, elevated push-upTargets: Pectorals, deltoids, lats, and corePlace sandbell between shoulder blades and assume a push-up position with feet elevated on a stair step or low table. Bend elbows to lower nose almost to ground, keeping ankles, hips, and shoulders in a straight line. Do 10 to 15 reps.

Wood chop on BOSU ballTargets: Deltoids, quads, glutes, core, and stabilityStand on the flat side of a BOSU, feet shoulder-width apart. Hold a sandbell by the seams overhead and slightly to the left, elbows slightly bent. Squat while lowering sandbell to outside of right foot. Stand and raise sandbell overhead. Squat and take sandbell to outside of left foot. Alternate 15 times on each side for one set.

SlamsTargets: Forearms, glutes, triceps, quads, core, and explosivenessStand with feet shoulder-width apart. Hold a sandbell in both hands and raise it directly over your head. Without releasing it, squat and slam the sandbell to the ground. Pick up sandbell. Do 15 to 20 reps.

Weighted plankTargets: CoreKneel on all fours and place a sandbell on midback (not lower back). Assume top of push-up position with core firmly pulled toward spine. Hold for 45 to 60 seconds.

Backward toss and crawlTargets: Shoulders, hips, quads, calves, and core Stand with feet shoulder-width apart, holding sandbell with both hands in front of you. Squat and swing sandbell back between legs, and thrusting hips forward, swing sandbell up and over your head, releasing it behind you as far as possible. Drop and put hands on ground and crawl backward on hands and feet to sandbell, then resume squat position with ball between legs, and toss again. Do 10 to 12 reps.

Plank and pullTargets: Shoulders, lats, core, and chestAssume top of push-up position with sandbag on floor directly underneath chest. Bend elbows until chest touches sandbag, then push up. Walk hands and feet forward three small steps, keeping butt down and body in straight line, then reach back and pull sandbag with right hand until it's directly under chest. Repeat 10 to 15 times, alternating pulling hand.

High pullsTargets: Deltoids, trapezius, hips, and coreStand with feet shoulder-width apart, arms straight down in front of you, and hold sandbag by top two handles. Slightly bend knees to incorporate lower-body strength, then straighten legs and raise sandbag to chin height by keeping elbows higher than wrists. Keep shoulders down and squeeze shoulder blades at top of pull. Do 12 reps.

Reverse lunge with shoulder hold and switchTargets: Hamstrings, quads, hips, shoulders, forearms, back, and coreStand with feet shoulder-width apart and place sandbag on right shoulder, holding it in place with both hands. Roll shoulders back to support spine. Step back with right foot and drop into a lunge. As you bring right foot back to center, raise sandbag over head and place it on left shoulder. Do 10 lunges per side.

Swing and pull apartTargets: Shoulders, glutes, hip, back, and coreStand with feet slightly wider than shoulders, knees bent, holding sandbag by end handles. Bend at hips and swing sandbag back between legs and allow bag to bend slightly in the middle. Thrust your hips forward to power sandbag overhead; as bag passes eye level, pull bag taut so at the top of the movement, bag is stretched between your wrists. Pause for one count, and on downward swing, soften knees and bring wrists closer together. Do 10 to 12 reps.

Slambells

Forward lunge with passTargets: Forearms, core, quads, and glutesChoose a challenging-weight Slambell and hold it by handle in right hand. Step forward with left leg into a lunge. At the lowest part of the lunge, pass Slambell beneath left leg to left hand then return to standing. Repeat with right leg, passing Slambell from left to right hand. Alternate for 20 reps.

HaloTargets: Shoulder, upper spineStand with feet shoulder-width apart, holding a single Slambell with both hands at chest height. Rotate bell around head. Repeat 10 times in each direction.

Bosu Ball

Dead bugTargets: CoreLie with lower back (but not upper back) supported by rounded side of BOSU ball. Bend knees into a 90-degree angle, and hold them directly above hips. Lift arms out to the side. Hold for 45 to 60 seconds.

Burpee with a shoulder pressTargets: Core, shoulders, chest, back, quads, glutes, explosive power.Standing before a BOSU with its flat side facing up, bend at waist and knees and grasp both handles. Quickly jump back with both feet into a plank position. Do a push-up. Jump feet back close to edge of the BOSU. Simultaneously stand and lift BOSU off ground and press it overhead. Keeping hands on handles, bend at waist and knees to return BOSU to ground. Repeat sequence continuously for 45 to 60 seconds.

Ice skaterTargets: Glute, hips, coreBalance on right leg on flat side of BOSU (if that's too hard, flip it over and do exercise on rounded side). Bend at waist, reach forward, and extend left leg behind you. Try to keep chest and leg parallel to ground. Hold for 45 seconds, then switch supporting leg for another 45 seconds.

Crab crawlTargets: Quads, hamstrings, hips, shoulders, and tricepsWith knees bent and feet on floor, place palms on rounded side of BOSU, fingers pointing toward hips, and lift hips. Step to right, leading with right foot and hand, and travel around BOSU for 45 seconds. Keep hips up. Change directions and travel with left foot leading.

Side-lying leg liftsTargets: Hips, inner thighs, coreLie on left side, head resting on extended left arm, ball between lower calves with left foot on ground. Body needs to be in straight line from shoulders to ankles; place right hand in front of torso for added support if necessary. Keep legs straight and lift ball up as high as possible without losing form (range of motion may be small), using inner thighs, hips, and core to keep you in place. Hold ball suspended at highest point for 20 to 30 seconds. Lower and repeat on opposite side.

Hamstring rollTargets: Hams, hips, calves, and lower absLie flat on ground with arms along sides, palms down. Place heels on top of stability ball. Keeping shoulders and arms on floor, lift hips until body forms a straight line from shoulders to ankles, and using your heels and bottoms of feet, roll ball as close to hamstrings possible. Roll ball back to start position, keeping hips elevated so your butt doesn't sag, and repeat. Do 15 reps.

Side crunchTargets: Back, hips, and obliquesLean left hip onto where ball begins to curve downward. Stabilize both feet against the wall with left foot slightly in front of body and right slightly behind both body and ball. Extend elbows to sides; keep fingers against head. Lower torso as low as possible to the left, then crunch up until torso is off the ball. Repeat 15 times. Switch sides and repeat.>

Ab tuckTargets: Quads, delts, chest, and absPlace top of both feet on stability ball and assume the top of the push-up position. Keep ankles, knees, hips, and shoulders in a straight line. Keeping hips square to ground, roll ball forward and bring knees into a tucked position just under belly button. Do 20 reps.

SupermanTargets: Midback, arms, shoulders, hips, and hamstringsRoll the ball close to a wall. Place hips and low abs on top of ball and prop feet against wall about hip-width apart. Bend knees slightly so quads are gently pressed into ball for stability. Extend arms, aligning biceps to ears, and lengthen torso toward fingertips. Hold for 45 seconds.

Swinging ab tuckTargets: Abs, hips, shoulders, and tricepsSet up bars so they are parallel to each other. Grasp a bar in each hand, keep wrists directly below shoulders, and extend legs behind you. Brace arms and swing knees forward into a tuck. Use momentum and lower ab strength to swing knees forward almost to shoulder height. Swing knees back and extend legs behind you, trying to keep feet off floor while swinging back and forth. Do eight to 12 swings.

Lateral hurdle jumpsTargets: Quads, hams, hips, explosiveness, and lateral movementLay pair of equalizers on ground next to each other (keep them roughly one Equalizer width apart). Stand with right foot parallel to arm of first Equalizer. Sidestep to the right over bars with high knees and pumping arms. After getting to end of the four "hurdles," reverse direction. Continue for 60 seconds.

Tricep comboTargets: Tricep, deltoid, and corePlace Equalizer bars parallel and upright. Grasp each bar, extend legs back, and assume top position of a pushup. Bend elbows to 90 degrees, lowering body down into pushup, keeping elbows close to body. Push body up to start position. Repeat three times. Change positions: Swing legs in front of you, bend your knees, keep feet flat on floor, and maintain straight-arm grip on bar. Bend elbows and dip until they're at about 90 degrees. Return to start. Repeat three times. Alternate three pushups with three dips for 60 seconds.

Swinging sumo kick and squatTargets: Hips, core, quads, and glutesStand at one end of single Equalizer. Keeping hips square to the bar, swing right leg up and over Equalizer from left side of bar over center to the right side of bar. As foot lands, bend both knees and drop into a squat with hips level with knees, weight in heels. Stand up from squat, and repeat with left leg, going up and over Equalizer from right to center to left. Do 30 reps total.